3 Metabolic Bodyweight Blasters- Bootcamp Workout Videos

Posted By Georgette Pann
Categoirzed Under: Bodyweight Workouts, Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Workouts, fitness bootcamp videos, Group Training
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Metabolic Bodyweight Blasters for Bootcamp Training

 

Here are a few bodyweight circuits you can try with your group or bootcamp today.

 

From Metabolic Bodyweight Blasters – http://georgettepann.com/MBBW

 

Workout Time = 41 minutes + 10 minute warm up and 5 minute stretch

 

Workout Directions: Perform as many reps as possible of each exercise for 60 seconds of work, followed by 15 seconds rest.  Rest for 2 minutes and repeat for 3 full rounds.

 

Trainer Tips:

a)    Make sure to demo each exercise at the beginning of the workout after your warm up and have the group do a few reps so you can see form, correct technique and see if you have to modify the exercises for some.

b)    During the 15 second rest periods you may will need to remind them of the next exercise (with quick demo)

c)    Stay engages with your clients and if need be, perform a few reps along side to keep them motivated

 

“Burn Baby Burn” Workout

Burn Baby Burn

1. Burpee to Side Plank Arm Raise Combo
2. Chest Slap Burpees
3. Diagonal Lunges (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 Alternate)
4. Lying Abs Floor wipers
5. Speed Jacks
6. Iron Cross 
7. Side to Side Mountain Climbers
8. Plyo Sumo Squats
9. Side Plank Reach Under (Rd 1 Left, Rd 2 Right, Rd 3 Alternate)
10. In and Out Agility Runs 

MBB Workout Instructions and Protocol
Each circuit is performed the same way. You complete as many reps as possible of each exercise for the allotted time with the rest periods in between. 

After you complete all 10 exercises in a row, you rest for 2 minutes and repeat for 3 full rounds.

In the workout descriptions below, each one is laid out for 60-15 sec protocol (60 seconds of work, followed by 15 seconds rest)
Work Time, Rest Time, Rounds, Total Workout Time

-Beginners-
30 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between
Total Workout 30 Minutes

-Intermediate-
45 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between
Workout Time – 36 minutes

-Advanced-
60 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between
Workout Time – 41 Minutes

 

 Grab your Metabolic Bodyweight Blasters program here http://georgettepann.com/MBBW

 

“Explosion” Workout

 Explosion

Each circuit is performed the same way. You complete as many reps as possible of each exercise for the allotted time with the rest periods in between. After you complete all 10 exercises in a row, you rest for 2 minutes and repeat for 3 full rounds. In the workout descriptions below, each one is laid out for 60-15 sec protocol (60 seconds of work, followed by 15 seconds rest) -Beginners- 30 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between Total Workout 30 Minutes -Intermediate- 45 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between Workout Time – 36 minutes -Advanced- 60 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between Workout Time – 41 Minutes

 

 

1. Mountain Climber Burpees
2. Grasshopper Push ups
3. Jumping Stationary Lunge (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 reps per leg and switch)
4. Abs Russian Twists
5. Alternating Side Knee Raises
6. Reverse Leg Raises
7. Wide Grip Mountain Climbers
8. One Legged Squats (Rd 1 Right Leg, Rd 2 Left Leg, Rd 3 5 reps per side)
9. Plank with Alternating Leg Raise
10. Fusion Glide

 

 

 

 Grab the NEW Metabolic Bodyweight Blasters program NOW http://georgettepann.com/MBBW

 

Burning Down The House

“Burning Down The House”

Perform each exercise for 60 seconds of work followed by 15 seconds rest one after the other. Complete all 10 exercises, rest for 2 minutes and complete for 3 full rounds.

1. Knee Slap Burpees
2. Side Arm Raise Push Ups
3. Forward and Reverse Lunge
4. Knee Grabs
5. High Knees
6. Bent Over Speed Rows
7. Side to Side Mountain Climbers
8. Plyo Sumo Squats
9. Wide and Close Leg Planks
10. Kick Ups

 

 

 Grab the NEW Metabolic Bodyweight Blasters program NOW http://georgettepann.com/MBBW

 

 

Check out what you get with new program

 

– MBB Training Guide  With the MBB Training Guide you will learn the power of metabolic training using your bodyweight.  You get 30 Bodyweight Circuits and over 250 different exercises to keep your sessions fresh and challenging.  I will also breakdown how I develop each bodyweight circuit and give you the exact template I use so you can create your own.  

 

– 14-Week Program Schedule If you want a more structured program, then follow the done for you 14 Week MBB schedule that will take you through 3 phases and progressively get more challenging so you can continue to shock your muscles to grow and body to burn more and more fat.  Everything is easy to follow and laid out so all you need to worry about is getting the workout DONE!

 

– 30 MBB workout demo videos (downloadable) – Each workout has a short demo video of all the exercises so you can watch, learn and perform each workout correctly and safely. You can download them to your computer, tablet or smartphone.

 

– Pre warm up and post workout stretch videos – You will also get access to my famous full body warm and dynamic stretch along with my post workout stretch routine to ensure you recover fast, decrease chance of injury and stay on course throughout the 14-week program.

 FULLPACKAGE_zps2905db85

 

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One Response to “3 Metabolic Bodyweight Blasters- Bootcamp Workout Videos”

  1. thefitnessbootcampclub.com » Blog Archive » Live Metabolic Fighter Bootcamp Session (VIDEO) Says:

    […] Yesterday I shared a couple of great bodyweight circuits from Certified Metabolic Trainer and MMA Conditioning Coach Funk Roberts.http://thefitnessbootcampclub.com/3-metabolic-bodyweight-blasters-bootcamp-workout-videos/ […]

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